What is bran and what is it eaten with: the most complete guide from TEA.ru

The beneficial properties of plant fiber have been known for a long time, but only recently have wheat bran been classified as products containing it. Today the products are sold in any store, but more recently they were considered a by-product of wheat processing. Its popularity is associated with improved functioning of the gastrointestinal tract - with regular use. Nutritionists recommend taking wheat bran when performing individual weight loss programs.

The shell of each wheat grain makes up almost 15% of the total weight. It contains most of the substances useful to the human body - up to 90%. After processing, finished bran is consumed raw or boiled. The source of raw materials for them is wheat grown in Russian, Ukrainian, American, Indian and Canadian territories.

Chemical composition and nutritional value

Wheat bran contains fiber, which cleanses the body like a brush. Course use of the product helps get rid of toxins and other harmful substances. Experts explain the usefulness by the presence of a large number of vitamins, macro and microelements.

When choosing ingredients for a dietary table, pay attention to the amount of gluten. Wheat bran contains it in the range of 30-80 ppm (depending on the variety). This is above the norm (20 ppm). Therefore, when losing weight, you should limit the amount of product.

When developing a diet, you need to take into account the GI (glycemic index) of foods. This indicator indicates the rate of breakdown of carbohydrate-containing foods. The glycemic index of bran is 15. This is a relatively low value, which prevents the pancreas from releasing insulin into the blood. Food is digested slowly.

During the period of weight loss, this is especially important to suppress the feeling of hunger after taking limited portions. In addition, insulin promotes weight gain. When its level is stable, the body does not store fat.

Bran during breastfeeding

Doctors recommend continuing to consume the dry product during breastfeeding if the woman ate it throughout her pregnancy. However, if this is a new product in the diet, you need to start consuming it with a small amount. New components entering the body pass through milk to the baby. Because of this, it is necessary to carefully introduce new foods into the diet and, if negative changes occur, stop eating them. The first dose should not exceed one teaspoon. Gradually this amount can be increased to 30 grams.

What are there

Wheat bran for oral use is available in different forms. According to the degree of grinding they are:

• coarse (coarse);
• finely ground (fine).

On the shelves you can find bran that differs in appearance. This is due to different methods of processing the grain shell.

1. Ground wheat bran is a natural product obtained without the use of additional chemicals. This is a crumbly product that must be stored correctly. The lack of preservatives and special treatments increases the risk of fungus formation.
2. Granulated bran - obtained by pressing raw materials into dense sticks. They are also called molded. The advantage of this type is its convenient use. But in the process of undergoing additional processing, raw materials lose some of their useful substances.
3. The tablet form is a pharmacy option. The product is used as a food source of fiber. The tablets are made from unprocessed bran. Flavor enhancers such as salt and sugar are rarely used in the production of dietary supplements.

How to get bran

In order for the grains of any cereals to be consumed as food, as well as to give them a marketable appearance, they are pre-processed, freeing them from the hard shell. Actually, this shell is called bran. In addition, this includes the husks and fine dust that remain after cleaning the grains.

But the grains themselves, in turn, lose almost 90% of their most valuable nutritional qualities. From purified grains, flour or cereal is obtained, which becomes not at all useful to our body, although the taste of the product noticeably improves. Baking from such flour will be beautiful and fluffy, but excessive use of it can cause intestinal and heart diseases, fraught with diabetes or atherosclerosis, not to mention obesity.

When removing bran from grain, almost 90% of beneficial nutrients are lost.

Extruded bran: pros and cons

You can often find the inscription “extruded” on packages of bran. What does this mean?

Extrusion is the process of pressing a mass through holes to give it a certain shape. This is done in two ways - cold and hot.

After extrusion, the dry mass of bran takes on the shape

With the hot extrusion method, the processing temperature is about 120 °C. But most vitamins will die at this temperature. The good news: in the case of bran, extrusion does not last long, and the bulk of the beneficial substances will not have time to be destroyed. But the microbes will die, which will allow the product to be stored longer without the use of chemical preservatives. This is a definite plus. Another positive property of hot extrusion is that it makes amino acids easily digestible. But there are also disadvantages: with this technology, proteins and carbohydrates will break down into simpler forms, and fiber and starch will break down into sugars. As a result, our body will receive more calories and less benefit from fiber.

With the cold extrusion method, the bran undergoes exclusively mechanical changes. Therefore, minimal harm is done to the product, all useful substances are preserved in it, but at the same time, fungi and bacteria that are not useful to us will survive, this is a minus.

What are the benefits of wheat bran for the body?

Wheat bran is widely used in folk medicine due to its valuable chemical composition, which includes vitamins and minerals important for the body. The greatest benefit is fiber. It, in combination with other microelements, provides the following effect:

• reduces blood viscosity, which prevents the formation of blood clots;
• cleanses the body of waste and toxins;
• restores acid-base balance;
• improves fat, protein and energy metabolism.

Course use of bran improves the functioning of individual organs and systems:

• regulates the functioning of the stomach, which helps in the fight against dysbiosis;
• restores the nervous system;
• normalizes blood sugar levels.

Among other things, there is a cosmetic effect. Calcium, zinc and other valuable minerals improve the condition of hair, nails, and epidermis. By introducing wheat bran into the diet, it is possible to prevent overeating and control your own weight.

Fiber cleanses the intestinal walls, ensures the removal from the body of breakdown products that disrupt the microflora.

Wheat peels contain Omega-3 and Omega-6 acids. These substances have a beneficial effect on the functioning of the cardiovascular system. A course of consumption of crushed grain shells is a good prevention of atherosclerosis, tachycardia, and ischemia. By including the product in your diet after a couple of weeks, you can note the following results:

• restoration of psycho-emotional background;
• improving the functioning of the digestive system;
• improving the functioning of the circulatory system;
• regulation of metabolic processes in the body.

According to research data, purification from wheat prevents the development of cancer. The product also prolongs sexual activity.

Wheat bran with kefir for weight loss

One of the ways to lose weight involves the use of kefir with wheat peelings. Fermented milk drink normalizes microflora, stimulates intestinal motility, and restores the functioning of the digestive system.

Due to the content of coarse fiber, bran provides intensive cleansing of the body and normalization of blood sugar levels. The components complement each other perfectly and enhance the effect. Food is digested faster, while the feeling of satiety remains for a long time.

There are many options for diets based on kefir and bran. The three-day course is popular. You won’t be able to lose much during this period, but you will have a good chance to cleanse your body of toxins, switch to proper nutrition, and establish a water-salt balance. You can also monitor your weight by drinking a fermented milk drink instead of dinner every day. To do this, let kefir (200 ml) warm up at room temperature, add 1 tsp. fiber. As soon as the dry preparation swells, the drink is drunk.

How to take for constipation

A bran decoction will help improve intestinal function. It is prepared as follows:

• 4 tablespoons of ground billets are poured into 200 ml of boiling water;
• let the broth brew under the lid for at least 4 hours;
• the resulting mixture is filtered through cheesecloth.

The liquid is consumed 50 ml three times a day.

Reference! It is not recommended to consume fiber in dry form for constipation. Before using the product, you need to steam the raw materials with boiling water. It is not worth preparing the decoction for several days in advance; it is better to brew a fresh portion each time.

A good addition to the broth is to add flakes or ground grains to soups, salads, and main courses.

For gastritis

For chronic gastritis, taking bran is not recommended. During the period of remission, they are allowed to be added to the diet. The product should not be used in dry form, so as not to provoke irritation of the walls of the esophagus and stomach. It is better to prepare soups, porridges and other dishes based on wheat grain shells, which involve mixing the ingredients with water. The simplest option for preparing raw materials for use is steaming with boiling water. The food supplement is infused under a closed lid for at least 50-60 minutes. This use eliminates heavy stress on the stomach. Another advantage is the preservation of most of the valuable microelements.

Reference! For gastritis, you can take bran soaked in cold water only with the approval of a doctor.

May promote heart health

Several observational studies have linked high-fiber diets to a reduced risk of cardiovascular disease (27, 28, 29).

One small recent study reported a significant reduction in total cholesterol levels after eating wheat bran cereal daily over a three-week period. Additionally, there was no decrease in “good” HDL cholesterol levels (30).

Research also shows that high-fiber diets may slightly lower blood triglyceride levels (31).

Triglycerides are types of fats found in the blood that are associated with an increased risk of heart disease if their levels are elevated.

Thus, adding wheat bran to your daily diet can increase your overall fiber intake, which can help prevent cardiovascular disease.

Summary:

A good source of fiber, wheat bran may help lower total cholesterol and triglyceride levels, which may reduce the risk of developing cardiovascular disease.

Wheat bran with milk thistle

A product of natural origin containing dietary fiber from cereals, it is recommended for a healthy diet. For its manufacture the following are used:

• milk thistle meal;
• wheat bran (unprocessed);
• calcium carbonate.

Salt is added to enhance the taste.

Purpose:

• normalization of the gastrointestinal tract;
• decreased appetite;
• prevention of dysbacteriosis;
• lowering cholesterol levels;
• colon cleansing;
• maintaining the functions of the biliary tract and liver.

The product is intended for adults. Used as a dietary supplement. The daily norm is 60 g, which corresponds to 12 tablespoons. It is better to start using 2-3 tbsp. l. per day, gradually increasing the dose. Fiber is taken with meals, washed down with purified liquid (200 ml). You can also add the product to cereals, soups and other dishes. The easiest way involves mixing cereals with fermented milk drinks. You need to drink them after the dry preparation has swelled.

The cost of a 200 g package is 59 rubles.

Can children eat bran?

There are no restrictions regarding the use of wheat bran in childhood. The main thing is not to overdo the dose. At the age of up to 2 years, they must be steamed and added to cereals and mixtures.

In older age, bran can be added to yoghurts, other fermented milk products, and desserts. In its pure form, no child would want to eat bran because of its taste. The main thing is that the products to which bran is added do not contain preservatives or dyes.

Which bran is better, oat or wheat bran?

Both types of bran are recommended for dietary nutrition. Despite the similarity of the properties of the products, there are still many differences between them.

Oat bran contains a large amount of essential minerals and vitamins for the body. Unlike other types, they provide a long-term feeling of satiety. However, when losing weight, wheat grain peelings will bring more benefits due to coarse fiber, which removes the maximum amount of toxins and waste from the body.

Bran on the Dukan diet

Pierre Dukan considers bran one of the healthiest products available to the modern consumer. They affect digestion on two levels simultaneously:

1. By absorbing liquid, bran increases in volume many times over, thereby filling the stomach and causing a feeling of satiety.
2. Bran acts on the intestines, preventing the absorption of fast carbohydrates and binding cholesterol.

Dukan considers high-quality, medium-fine oat bran most suitable for his diet. The daily dose recommended by Dukan depends on the phase of the diet:

• in the “attack” phase, it is suggested to consume 1.5 tablespoons of bran per day;
• in the “cruise” phase - 2 tablespoons;
• in the “consolidation” phase - 2.5 tablespoons;
• in the “stabilization” phase - 3 tablespoons.

Simple recipes for the Dukan diet

Dukan bran bread.

1. Mix 2 tablespoons of oat bran, 1 tablespoon of wheat bran, half a bag of baking powder.
2. Grind with a blender or coffee grinder.
3. Add 1 tablespoon of low-fat cottage cheese and 1 egg.
4. Bake the prepared dough for 4 minutes in the microwave.

Bran bread according to Dukan's recipe will help you lose weight

Dukan bran galette.

1. Take 1 egg, 2 tablespoons of oat bran and 1 tablespoon of wheat bran, add a pinch of salt, mix.
2. Pour in 1-2 tablespoons of low-fat kefir; if desired, the recipe can be supplemented with processed cheese.
3. Bake for a few minutes until done.

Contraindications and harm

A seemingly harmless product can cause harm to health if contraindications are neglected. Restrictions apply to people who have diseases of the duodenum. Also, those who have been diagnosed with the following pathologies should avoid using bran:

• pancreatitis;
• hepatitis;
• chronic gastritis.

To eliminate risk factors, it is recommended to consult a doctor before consuming wheat bran.

You should avoid using bran if you have gluten intolerance. An increased content of this substance is a reason to control product consumption when losing weight. Nutritionists do not recommend using more than 1 tablespoon of grain peels per day.

Bran for the treatment of constipation

Traditional medicine also recommends many ways to take wheat bran. Thus, they can be used to treat or prevent constipation. The product interacts gently with the intestines, cleanses it and improves motility without causing addiction. To treat constipation, you can use one of the following methods:

• Pour boiling milk over the daily portion of bran, let it brew and consume it in the morning on an empty stomach.
• Steam 20-30 grams of wheat fiber in 100 ml of boiling water, let it brew and add 15 g of honey, consume on an empty stomach.
• Pour a glass of bran into a liter of water and cook for an hour, then let it brew and strain. Squeeze the juice of half a lemon into the broth. Divide the drink into three parts and drink it half an hour before each of your main meals.

Continue treating constipation until bowel function improves. If you do not notice positive results within a couple of weeks, stop the course and consult your doctor, as constipation may not be related to problems in the intestines and may have another cause.

To improve the laxative effect, you can use prunes. It is enough to add a few pieces of chopped dried fruit to the steamed bran.

Wheat bran in cosmetology

The natural product is in demand in cosmetology. It is the main ingredient in many masks that are designed to restore damaged structure of hair, nails, and skin.

For hair

A remedy made from bran (5 tbsp) and homemade kefir (150 ml) will help cope with increased fat content. The drink should be taken at room temperature. After combining the ingredients, leave them for 4 hours. During this time, the dense shell of the wheat grains will be filled with moisture, and the consistency will become more uniform.

The mask is applied for half an hour. Distribute the mixture along the entire length of the curls. After completing the procedure, you need to cleanse your hair with warm water (not hot!). To normalize the water-lipid balance, treatments should be repeated 2 times a week. within 1 month.

For face

It’s easy to make a nourishing mask that well restores subcutaneous processes using wheat bran. To do this, a finely ground product (2 tbsp) is combined with warm full-fat milk (50 ml). To enhance the cosmetic effect, it is recommended to add peach oil (2 tsp) to the mixture. The resulting product is allowed to brew for about 2 hours. After this, the composition is ready for application to the skin of the face. Treatment can be carried out in the décolleté area and on the neck. After 20 minutes, the remaining mixture is removed with warm water. It is better to complete this procedure by wiping with ice cubes.

The mask moisturizes and nourishes the skin, regulates the production of sebaceous secretion. Coarse fiber cleanses pores. An anti-inflammatory effect is also noted. The procedure must be repeated daily for 5-7 days.

Leaving the bran mixture on the skin of the face for more than 20 minutes is prohibited. The upper layers of the epidermis can be damaged.

Composition of wheat bran

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To understand the full benefits of wheat bran, you need to study its composition. They contain many nutrients.

Composition of wheat bran

• Vitamins A, B, E increase immunity, improve vision, condition of nails, skin, hair.
• Iron is an active participant in the synthesis of blood cells.
• Zinc – helps in wound healing, has a positive effect on the condition of hair, nails, and skin.
• Copper is necessary for normal hematopoiesis, produces collagen and hemoglobin.
• Selenium – protects the body from radicals.

Also included:

• starch, vegetable oil, protein;
• unsaturated fatty acids;
• cellulose;
• manganese, sodium, magnesium and some other minerals.

Photo of ground bran

According to GOST 7169-66, wheat bran should not contain harmful impurities, radicals, or hazardous metals in concentrations exceeding the permissible norm. After receiving the bran, before sale, they undergo control for color, taste, smell, moisture, presence of pests, and impurities, so that only a high-quality product reaches the market.

Dish recipes

Wheat bran is used as a dietary supplement. They are taken by dissolving in liquid or adding to culinary dishes.

Bran soup “Dietary”

Preparation:

• boil water in a saucepan;
• add bran to boiling water and cook for 1 hour;
• squeeze out the bran through double-layer gauze and boil the broth again;
• beat the egg with milk with a whisk;
• add the mixture to the boiling broth, quickly stirring the liquid;
• add salt, sugar.

Oil is added to the dish directly on the plate before serving.

Porridge with wheat bran

Cooking:

• place the bran in boiling water and cook for 10 minutes;
• add oatmeal, salt, butter to the saucepan, simmer for 2 hours (add milk to the porridge 10 minutes before the end of cooking).

Pumpkin casserole with wheat bran

Cooking process:

• Pour boiling water over the washed rice and leave covered for 1.5 hours;
• Grate the peeled pumpkin with a coarse grater and combine with strained rice;
• add bran, salt and water;
• fill the mold with the mixture and send it to the oven (bake for 30 minutes at 180 degrees);
• Mix the eggs with milk, pour the mixture over the casserole and place in the oven for 15 minutes.

The dish is consumed warm or cold. A good addition to it would be homemade yogurt.

Summarize

• Wheat bran is highly nutritious and an excellent source of fiber.
• This may benefit your digestive system and heart health, and even reduce your risk of breast and colon cancer.
• However, they are not suitable for people with gluten or fructan intolerance, and their phytic acid content may interfere with the absorption of certain minerals.
• For most people, wheat bran is a safe, easy and nutritious addition to baked goods, smoothies and yogurt.

Bran, Wheat

Reviews

Natalya, 30 years old

To maintain my weight within normal limits, I organize fasting days once a week. The diet consists of wheat bran and kefir. Plus compliance with the drinking regime. I divide a portion of bran (2 tbsp) into 4 doses. I simply stir the finely ground product in a glass of water and drink the mixture. This helps satisfy hunger and cleanse the body of toxins. The next morning you feel light and energized.

Irina, 29 years old

I use wheat and oat bran as supplements to the main diet. I add them to casseroles and porridges. Thanks to the content of coarse fiber, it is possible to periodically improve the functioning of the digestive system and cleanse the body of toxins and other toxic substances.

Fasting day

A fasting day on kefir and bran is an excellent way to give your body a shake-up and lose 0.5-1.5 kg of excess weight. The daily diet will include 1.5 liters of kefir with a fat content of 0-1% and 30 g of bran.

Options for a fasting day are as follows:

• Steam the bran with boiling water, divide it into four parts and use it with kefir throughout the day.
• Steam the bran and use it between kefir doses. Drink a fermented milk drink every two hours in the amount of one glass.
• Mix the daily portion of bran with kefir and let it brew, divide the resulting mixture into six servings and consume throughout the day with equal breaks.

Contraindications for use

Despite its beneficial properties, bran can also be harmful if taken if you have the following diseases:

• gastritis;
• problems with the duodenum;
• colitis;
• individual protein intolerance;
• postoperative period;
• stomach ulcer.

You should not give such cereals to children, since it is difficult for a growing body to cope with the digestion of such rough food. This product is also harmful for women who are carrying a fetus, as it helps to remove not only harmful, but also beneficial substances from the body.

If you nevertheless decide to systematically take such bran, it is very important to adhere to the correct drinking regime. You should drink (if you consume 1 to 3 teaspoons of ground bran) at least two liters of water per day. To avoid serious consequences, before taking a course of wheat bran, you should consult with a nutritionist, doctor or healthy nutrition specialist.